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Comments Off on November 1 2013

November 1 2013

CFO WOD: 5 Rounds 400m run 10 KB swings 53/35 5 Pull Ups -------------------------- Strength: WOD: 200m run 15 Power Snatches 135/95 30 Box Jumps 10 Power Snatches 135/95 20 Box Jumps 5 Power Snatches 135/95 10 box Jumps 200m run

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Comments Off on October 31 2013

October 31 2013

CFO WOD: Tabats planks Rest 1 min Death by squat 45/35 ---------------------- Strength: Squat 5,3 @ +40 of 20RM Max reps at -80 of 20RM *notice this is a 120# difference in weight. Get after it. WOD: Happy Bday Griff!!! 7 MIN OTM 100m sprint 6 Burpees *yes that equals 42 burpees. Lol Rest as needed 3x ...

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Comments Off on October 30 2013

October 30 2013

CFO WOD: Skill Clean WOD: 3x3 min AMRAP 4 Power Clean 115/75 6 Toes to Bar 8 Pistols (Total) ----------------------------- Strength: Rest Day

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Comments Off on October 29 2013

October 29 2013

CFO WOD: 10 Min OTM 10 push ups 20 DUBs *each round you miss equals 10 burpees -------------------------- Strength: Deadlift 5RM WOD: "Monkey Claws" 5 rounds 1 min to get 30 KB swings 70/53 1 min rest

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Comments Off on October 28 2013

October 28 2013

CFO WOD: Happy Bday Cullen 20 Min AMRAP 13 Thrusters 95/65 13 Box Jumps 24/20 200m Run --------------------------------- Strength: Squat 5,3 @ +30 above 20RM Max Reps @ -60 below 20RM WOD: 12 Min AMRAP 3 Push Press 135/95 7 Toes To Bar 9 Box Jumps 100m Sprint

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Comments Off on October 25 2013

October 25 2013

CFO WOD: 10,9,8,7,6,5,4,3,2,1 Deadlift 155/105 1,2,3,4,5,6,7,8,9,10 Hang Power Clean 155/105 -------------------------------- Strength: 12,9,6,3 Power clean 185/125 Push UP Toes to bar *after each round you will push a sled 25m 5plates/3plates

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Comments Off on October 24 2013

October 24 2013

CFO WOD: 2 min max burpees Rest 1 min "Karen" 150 Wallballs 20/14 Rest 1 min 2 min max burpees ------------------------------ Strength: Squat 5,3 @ +25 #s from 20RM WOD: 10 rounds 5 lateral box jumps overs 20" 50m sprint Rest 60 sec

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Comments Off on October 23 2013

October 23 2013

Don't forget Wednesdays are our skill/development days. Come.get your skills on!! CFO WOD: Skill:Pull Ups "Nicole" 20 min AMRAP 400m run Max rep Pull Ups ------------------------- Strength: *Rest Day

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Comments Off on October 22 2013

October 22 2013

CFO WOD: 15 min AMRAP: 30 Double Unders 15 Squat Cleans (115/75) 10 Box Jumps (24/20) ------------------------------ Strength: 3RM Hang Power Snatch 3xmax rep Push Ups WOD: 5 Rounds 7 Deadlift 315/205 21 DUBs

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Comments Off on October 21 2013

October 21 2013

CFO WOD: 400m run 21 press 95/65 400m run 15 push press 135/95 400m run 9 push jerk 155/125 400m run ------------------------------- Strength: Squat 5,3 @+20 of 20RM Max reps @ -40 OF 20 RM WOD: 5 rounds Max rep STO 135/95 15 sec 45 sec rest Max rep strict pull up 15 sec 45 sec rest Max rep burpee 15 ...

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